Starting the week off right at the Matrix

  • When:02/13/17
  • QIC: Huggie Bear
  • The PAX: Joker, Crabcake, Squid, Lobsta Roll, Smokie, Bookie, O Tannenbaum, Retread, Patdown (R), Arena, Huggie Bear


Starting the week off right at the Matrix

YHC returns to F3 from a week on a Disney cruise ready to get back into the swing of things. 50 degrees isn’t bad in Charlotte in February. 11 of Charlotte’s finest gathered, the disclaimer was given, and we were off.

Mosey to lower parking lot for COP
SSH x 25
IW x 25 (BTW, Disney Cruises now have Star Wars day and watching the Empire Strikes Back is appropriate here)
Low Slow Squat x 20
Merkin x 20
Mountain Climber x 20

Mosey to cinder blocks, partner up
P1 does called exercise with block, P2 runs the length of the field and does 10x of another called exercise and flap jack.
R1 – curls and jump squats
R2 – presses and calf raises
R3 – tricep and monkey humpers
R4 – rows and Sister Mary Katherines
R5 – goblet squats and merkins

Bear crawl to field center and lunge walk the rest
Circle up for Jack Webb up to 7 and back down

Mosey to back playground for circuit work
Jump ups x 10, one legged squats x 20 (10 ea leg), tire jumps x 20
Mosey to front playground
Pull ups x 10, dips x 20, derkins x 20
Repeato

Peoples Chair + chest presses
Balls to the wall
Mosey back to parking lot for Mary
LBCs, flutters, Russian Twist, dolly, back scratcher, and protractor

COT
Announcements – Squid mentioned an upcoming race, didn’t catch the details, but check the web page.
Thanks Squid for taking us out. A pleasure to lead as always…

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